BLOG: You probably never thought you would hear the words “butter” and “healthy” uttered in the same sentence. However, change the word slightly to buttermilk, and despite its incriminating namesake, you will actually find a very healthy product.
Originally buttermilk got its name as the low-fat, liquid byproduct of the butter making process. Today, most buttermilk is made by fermenting low or non-fat milk to recreate the taste and consistency of traditional buttermilk. The result is a healthy product that you can find on the shelf at any local Stewart’s Shop.
Stewart’s buttermilk, made from fresh non-fat milk, is rich in protein, vitamins, minerals and contains no fat; making it nutritionally similar to skim milk. With only 90 calories per cup, each glass contains generous amounts of potassium, vitamin B12, calcium, and phosphorus. Stewart’s guarantees the freshness of all its dairy products; therefore you can expect to find higher concentrations of these nutrients in Stewart’s milk than in other brands with longer shelf lives.
Buttermilk is often associated with rich and heavy recipes during the fall season. Fortunately, due to its nutritional composition, it can contribute to healthy comfort foods as well. This season you may try baking with buttermilk, incorporating it into muffins, breads or testing out the pancake recipe listed on the side of the carton. Better yet, try cooking with buttermilk and make the creamy mashed potatoes featured below for next week’s Thanksgiving dinner! In fact I love this idea so much, I think I will include a little bit of Stewart’s into my own Thanksgiving meal. To serve as a way to remember my own roots in the Capital Region and incorporate the neighborhood feel I am so grateful for.
Buttermilk Mashed Potatoes
(Makes 6-8 Servings)
2 pounds Yukon Gold potatoes (about 5-6 potatoes)
5 cloves garlic, peeled
1 cup buttermilk
1 bunch scallions (1/2 cup sliced) (optional)
1. Peel and dice potatoes into 2” chunks.
2. Place potatoes and garlic into a large pot. Cover with water and bring to a boil. Once boiling, reduce to medium heat and cover. Cook until potatoes are tender (10-15 minutes).
3. Meanwhile, place buttermilk in microwave on low power and heat until just warm. Do not overheat!
4. Drain potatoes and garlic. Then, place them in a large mixing bowl. Mash the potatoes with a potato masher, or hand-held mixer. Add warm buttermilk slowly while mixing to create a smooth texture.
5. Mix scallions into mashed potatoes just to incorporate. Season lightly with salt if necessary. Serve warm.
Nutritional Information per serving: (For 8 servings)
100 calories, 0g fat, 0 mg cholesterol, 22g carbohydrate, 2 g fiber, 4g protein, 45 mg sodium
-Christine Sloat, RD, RDN
Christine Sloat is a Registered Dietitian and life-long resident of upstate New York.
She holds a Bachelor’s of Science in Dietetics from the University of Delaware, with clinical training at Albany Medical Center. She has a nutrition consulting business, Nutritious Notions LLC